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World Heart Day: ‘Don’t miss a beat’

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World Heart Day falls on 29 September each year. This day is a new opportunity to reflect on how to best use the heart for the benefit of humanity and nature. Defeating cardiovascular disease (heart attack and stroke) is something that concerns all hearts in the world.

This year’s campaign is “Don’t Miss a Beat” and this official theme is announced and approved by the World Heart Federation (WHF) for 2025.

WHF, which was founded in 1978, is a non-governmental organisation based in Geneva, Switzerland. The goal of this theme is to encourage people to take care of their hearts.

Heart disease and strokes are the leading cause of death, claiming 20.5 million deaths every year.

Many of them are premature and preventable.

According to WHO (World Heart Organisation) statistics, 82% of all deaths occur in low- and middle-income countries due to lack of resources.

Cardiovascular disease continues to be the number one cause of death and disability in the world today.

According to WHF, up to 80% of premature deaths from heart attacks and strokes can be prevented with access to care, early screening, and healthier lifestyle changes.

Every year on 29th September, people all over the world celebrate Heart Day as a way to draw attention to cardiovascular illnesses and their management.

Global leaders have recognised the urgency to give priority to prevention and control of heart disease with other non-communicable diseases (NCD) which include diabetes, cancer, and chronic lung disease.

Several ways to participate in World Heart Day:

Get Active – Physical activities such as walking, running or cycling and encourage others to join you.

Events – Local health fairs, walks, public talks, podcasts, fundraisers and sporting events, cardiovascular screenings or seminars that focus on cardiovascular health and preventive strategies.

Why Action is Urgently Needed —

  • Cardiovascular disease is a combination of diseases in heart and blood vessels.
  • The following risk factors should be avoided:

Unhealthy diet, high blood pressure, high cholesterol, diabetes, reduced physical activity, heavy smoking, air pollution, harmful use of alcohol, stress and anxiety state, strong family history. Ethnic background, sex and age can also affect a person’s risk of CVD.

In WHO South East region, for instance, CVD account for 3.9 million deaths annually, nearly half of these are before age 70.

We request people to take charge of their heart health by taking the following steps to reduce risk of CVD:

1. Quit smoking and stay away from passive smoking.

Stopping smoking at home will improve children’s heart health and also it dramatically reduces the risk of heart attacks, strokes, and sudden death. Strong motivation will need to quit smoking. Medical assistance will also help to support this.

2. Eat a heart healthy diet.

Unhealthy diet is the cause of many health issues, especially obesity, diabetes and cardiovascular diseases. Rapid urbanisation, changing the lifestyle and easy access to fast foods have made dietary patterns unhealthy.

Following are some healthy food patterns:

(a). Limit saturated and trans fats.

Trans fats are the worst type of fat we can eat. It reduces HDL-C (good cholesterol) and raises LDL cholesterol (bad cholesterol). This can make heart attacks or strokes more likely. Most trans fats are formed through a manufacturing process adding hydrogen to vegetable oils, which causes the oil to become solid at room temperature.

Processed foods like baked (cookies, cakes and crackers), fried food (French fries, doughnuts), muffins, sausages, non-dairy creamer, burgers, pizza, margarine spread or peanut butter, and any type of deep-fried foods carry trans fats.

Unsaturated fats is healthier option than saturated fats.
Eg: Olive, peanuts, sunflower, and canola oil, avocado, almond, walnuts, and other nuts, fatty fish.

Saturated fats –

  • Foods baked or fried using saturated fat.
  • Meat
  • Lard, ghee
  • Dairy products like butter and cream
  • Whole milk, cheese, or yoghurt.
  • Oils from coconut and palm.
  • Ice cream, biscuits, cake and pastries.
  • Chocolate, mayonnaise, salad dressing.

(b.) Limit salt.

(c.) Limit sugar.

(d.) Eat plenty of fruits and vegetables.

3. Regular physical activity –

Moderate physical activity like brisk walking and gardening for at least 150 minutes per week with muscle strengthening activities two days a week.

4. Lose weight.

World is now facing visible epidemic of obesity.

It adversely affect your cardiovascular health.

But also can affect your mental well-being.

  • The Ways to Lose Weight
  • Plenty of fruits and vegetables
  • Use a smaller plate – eating a small portion with a single serving.
  • Get active – exercise burns off excess calories.
  • Cut down on alcohol – it can make you gain weight.

5. Limit alcohol –

excessive drinking can lead to high blood pressure, heart diseases, strokes, liver disease, and various cancers.

6. Manage stress

– stress can cause arteries to tighten, thereby increasing heart rate.

Elevation of blood pressure, and release of stress hormones (adrenaline) which can increase risk of heart disease, especially in women. Exercise, deep breathing, and relaxing your muscles and meditation, adequate sleep, various hobbies, listening to music, talking about your problem with your close friends, and being with your family and friends making time for the things you love are some facts to help manage stress levels.

7. Know your numbers –

= Visit your doctor or health care professional.

= Know your BMI.( Body Mass Index)

Asian specific cutoffs are lower because they are more predictive of health risks such as diabetes and cardiovascular disease in Asian population compared to the global standard.

​(Global standards define overweight as a BMI of 25-29.9 kg/m² and obesity > 30 kg/m²)

​In Asian regions (India and Sri Lanka) BMI of 23 kg/m² is considered the threshold for overweight with normal range from 18.5 to 22.9 kg/m².

​In Sri Lanka, underweight is <18.5 kg/m², normal 18.5-22.9 kg/m², overweight/obesity is >23 kg/m².

  • Know your Blood pressure which is a risk factor for CVD. Check regularly and control it with medication and exercise.
  • Know your cholesterol – High cholesterol is another major risk factor for CVD. It should be checked regularly and control with dietary measures and medication.
  • Know your Blood sugar – Diabetes is a very high risk for CVD. Diet control and medication required to control it.

8. Know your Warning signs –

Recognising symptoms of CVD can help you survive because earlier the treatment better the chance of survival.

a) Chest pain of tightening or burning in nature with pain radiating down the upper limb or towards the jaw or back associated with sweating and nausea is the typical presentation of Heart attacks. Sometimes heartburn or burning tummy pain could be due to a heart attack rather than gastritis or indigestion.

(b) Sudden weakness of limbs, slurring of speech, deviating of mouth to a side, numbness of face, limbs, or double vision could be due to a stroke. Knowing their symptoms and seeking medical assistance allows you to get treatment early and prevent complication which can be life-threatening most of the time.

9. Take your medicine regularly and correctly.

If you are already diagnosed with a Heart disease or stroke, taking your medicine without fail will reduce the chance of getting another attack of Stroke or Heart disease.

10. Breast feeding and life long health

Breast feeding is the best form of nutrition for new born and infants to have lower cholesterol and Blood pressure as well as lower rate of overweight and obesity all of which improve cardiac health.

Evidence suggest that new borns who are undernourished while in uterus bear a higher CVD risk later in life.

Maternal obesity during pregnancy has been associated with obesity in children which increases risk of CVD in later life.

By doing these household steps above, you and your family can reduce burden of heart disease and strokes.

People all over the world can have longer and better life style through prevention and control of heart disease and stroke.

Conclusion.

World Heart day’s theme “Don’t Miss a Beat” is not just inspirational slogans – they are calls to urgent concrete actions with the right policies, community support, health system capacity and individual commitment.

Stay happy and healthy, warm wishes on World Heart Day for a heart that only knows love, laughter and longevity

by Dr. Mohan Jayatilake ✍️
Consultant Cardiologist
Former President of Sri Lanka Heart Association



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How Black Civil Rights leaders strengthen democracy in the US

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Jesse Jackson / Barack Obama

On being elected US President in 2008, Barack Obama famously stated: ‘Change has come to America’. Considering the questions continuing to grow out of the status of minority rights in particular in the US, this declaration by the former US President could come to be seen as somewhat premature by some. However, there could be no doubt that the election of Barack Obama to the US presidency proved that democracy in the US is to a considerable degree inclusive and accommodating.

If this were not so, Barack Obama, an Afro-American politician, would never have been elected President of the US. Obama was exceptionally capable, charismatic and eloquent but these qualities alone could not have paved the way for his victory. On careful reflection it could be said that the solid groundwork laid by indefatigable Black Civil Rights activists in the US of the likes of Martin Luther King (Jnr) and Jesse Jackson, who passed away just recently, went a great distance to enable Obama to come to power and that too for two terms. Obama is on record as owning to the profound influence these Civil Rights leaders had on his career.

The fact is that these Civil Rights activists and Obama himself spoke to the hearts and minds of most Americans and convinced them of the need for democratic inclusion in the US. They, in other words, made a convincing case for Black rights. Above all, their struggles were largely peaceful.

Their reasoning resonated well with the thinking sections of the US who saw them as subscribers to the Universal Declaration of Human Rights, for instance, which made a lucid case for mankind’s equal dignity. That is, ‘all human beings are equal in dignity.’

It may be recalled that Martin Luther King (Jnr.) famously declared: ‘I have a dream that one day this nation will rise up, live out the true meaning of its creed….We hold these truths to be self-evident, that all men are created equal.’

Jesse Jackson vied unsuccessfully to be a Democratic Party presidential candidate twice but his energetic campaigns helped to raise public awareness about the injustices and material hardships suffered by the black community in particular. Obama, we now know, worked hard at grass roots level in the run-up to his election. This experience proved invaluable in his efforts to sensitize the public to the harsh realities of the depressed sections of US society.

Cynics are bound to retort on reading the foregoing that all the good work done by the political personalities in question has come to nought in the US; currently administered by Republican hard line President Donald Trump. Needless to say, minority communities are now no longer welcome in the US and migrants are coming to be seen as virtual outcasts who need to be ‘shown the door’ . All this seems to be happening in so short a while since the Democrats were voted out of office at the last presidential election.

However, the last US presidential election was not free of controversy and the lesson is far too easily forgotten that democratic development is a process that needs to be persisted with. In a vital sense it is ‘a journey’ that encounters huge ups and downs. More so why it must be judiciously steered and in the absence of such foresighted managing the democratic process could very well run aground and this misfortune is overtaking the US to a notable extent.

The onus is on the Democratic Party and other sections supportive of democracy to halt the US’ steady slide into authoritarianism and white supremacist rule. They would need to demonstrate the foresight, dexterity and resourcefulness of the Black leaders in focus. In the absence of such dynamic political activism, the steady decline of the US as a major democracy cannot be prevented.

From the foregoing some important foreign policy issues crop-up for the global South in particular. The US’ prowess as the ‘world’s mightiest democracy’ could be called in question at present but none could doubt the flexibility of its governance system. The system’s inclusivity and accommodative nature remains and the possibility could not be ruled out of the system throwing up another leader of the stature of Barack Obama who could to a great extent rally the US public behind him in the direction of democratic development. In the event of the latter happening, the US could come to experience a democratic rejuvenation.

The latter possibilities need to be borne in mind by politicians of the South in particular. The latter have come to inherit a legacy of Non-alignment and this will stand them in good stead; particularly if their countries are bankrupt and helpless, as is Sri Lanka’s lot currently. They cannot afford to take sides rigorously in the foreign relations sphere but Non-alignment should not come to mean for them an unreserved alliance with the major powers of the South, such as China. Nor could they come under the dictates of Russia. For, both these major powers that have been deferentially treated by the South over the decades are essentially authoritarian in nature and a blind tie-up with them would not be in the best interests of the South, going forward.

However, while the South should not ruffle its ties with the big powers of the South it would need to ensure that its ties with the democracies of the West in particular remain intact in a flourishing condition. This is what Non-alignment, correctly understood, advises.

Accordingly, considering the US’ democratic resilience and its intrinsic strengths, the South would do well to be on cordial terms with the US as well. A Black presidency in the US has after all proved that the US is not predestined, so to speak, to be a country for only the jingoistic whites. It could genuinely be an all-inclusive, accommodative democracy and by virtue of these characteristics could be an inspiration for the South.

However, political leaders of the South would need to consider their development options very judiciously. The ‘neo-liberal’ ideology of the West need not necessarily be adopted but central planning and equity could be brought to the forefront of their talks with Western financial institutions. Dexterity in diplomacy would prove vital.

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Grown: Rich remnants from two countries

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Mirissa (Image courtesy Wikivoyage)

Whispers of Lanka

I was born in a hamlet on the western edge of a tiny teacup bay named Mirissa on the South Coast of Sri Lanka. My childhood was very happy and secure. I played with my cousins and friends on the dusty village roads. We had a few toys to play with, so we always improvised our own games. On rainy days, the village roads became small rivulets on which we sailed paper boats. We could walk from someone’s backyard to another, and there were no fences. We had the freedom to explore the surrounding hills, valleys, and streams.

I was good at school and often helped my classmates with their lessons. I passed the General Certificate of Education (Ordinary Level) at the village school and went to Colombo to study for the General Certificate of Education (Advanced Level). However, I did not like Colombo, and every weekend I hurried back to the village. I was not particularly interested in my studies and struggled in specific subjects. But my teachers knew that I was intelligent and encouraged me to study hard.

To my amazement, I passed the Advanced Level, entered the University of Kelaniya, completed an honours degree in Economics, taught for a few months at a central college, became a lecturer at the same university, and later joined the Department of Census and Statistics as a statistician. Then I went to the University of Wales in the UK to study for an MSc.

The interactions with other international students in my study group, along with very positive recommendations from my professors, helped me secure several jobs in the oil-rich Middle Eastern countries, where I earned salaries unimaginable in Sri Lankan terms. During this period, without much thought, I entered a life focused on material possessions, social status, and excessive consumerism.

Life changes

Unfortunately, this comfortable, enjoyable life changed drastically in the mid-1980s because of the political activities of certain groups. Radicalised youths, brainwashed and empowered by the dynamics of vibrant leftist politics, killed political opponents as well as ordinary people who were reluctant to follow their orders. Their violent methods frightened a large section of Sri Lanka’s middle class into reluctantly accepting country-wide closures of schools, factories, businesses, and government offices.

My father’s generation felt a deep obligation to honour the sacrifices they had made to give us everything we had. There was a belief that you made it in life through your education, and that if you had to work hard, you did. Although I had never seriously considered emigration before, our sons’ education was paramount, and we left Sri Lanka.

Although there were regulations on what could be brought in, migrating to Sydney in the 1980s offered a more relaxed airport experience, with simpler security, a strong presence of airline staff, and a more formal atmosphere. As we were relocating permanently, a few weeks before our departure, we had organised a container to transport sentimental belongings from our home. Our flight baggage was minimal, which puzzled the customs officer, but he laughed when he saw another bulky item on a separate trolley. It was a large box containing a bookshelf purchased in Singapore. Upon discovering that a new migrant family was arriving in Australia with a 32-volume Encyclopaedia Britannica set weighing approximately 250 kilograms, he became cheerful, relaxed his jaw, and said, G’day!

Settling in Sydney

We settled in Epping, Sydney, and enrolled our sons in Epping Boys’ High School. Within one week of our arrival from Sri Lanka, we both found jobs: my wife in her usual accounting position in the private sector, and I was taken on by the Civil Aviation Authority (CAA). While working at the CAA, I sat the Australian Graduate Admission Test. I secured a graduate position with the Australian Bureau of Statistics (ABS) in Canberra, ACT.

We bought a house in Florey, close to my office in Belconnen. The roads near the house were eerily quiet. Back in my hometown of Pelawatta, outside Colombo, my life had a distinct soundtrack. I woke up every morning to the radios blasting ‘pirith’ from the nearby houses; the music of the bread delivery van announcing its arrival, an old man was muttering wild curses to someone while setting up his thambili cart near the junction, free-ranging ‘pariah’ dogs were barking at every moving thing and shadows. Even the wildlife was noisy- black crows gathered on the branches of the mango tree in front of the house to perform a mournful dirge in the morning.

Our Australian neighbours gave us good advice and guidance, and we gradually settled in. If one of the complaints about Asians is that they “won’t join in or integrate to the same degree as Australians do,”  this did not apply to us! We never attempted to become Aussies; that was impossible because we didn’t have tanned skin, hazel eyes, or blonde hair, but we did join in the Australian way of life. Having a beer with my next-door neighbour on the weekend and a biannual get-together with the residents of the lane became a routine. Walking or cycling ten kilometres around the Ginninderra Lake with a fit-fanatic of a neighbour was a weekly ritual that I rarely skipped.

Almost every year, early in the New Year, we went to the South Coast. My family and two of our best friends shared a rented house near the beach for a week. There’s not much to do except mix with lots of families with kids, dogs on the beach, lazy days in the sun with a barbecue and a couple of beers in the evening, watching golden sunsets. When you think about Australian summer holidays, that’s all you really need, and that’s all we had!

Caught between two cultures

We tried to hold on to our national tradition of warm hospitality by organising weekend meals with our friends. Enticed by the promise of my wife’s home-cooked feast, our Sri Lankan friends would congregate at our place. Each family would also bring a special dish of food to share. Our house would be crammed with my friends, their spouses and children, the sound of laughter and loud chatter – English mingled with Sinhala – and the aroma of spicy food.

We loved the togetherness, the feeling of never being alone, and the deep sense of belonging within the community. That doesn’t mean I had no regrets in my Australian lifestyle, no matter how trivial they may have seemed. I would have seen migration to another country only as a change of abode and employment, and I would rarely have expected it to bring about far greater changes to my psychological role and identity. In Sri Lanka, I have grown to maturity within a society with rigid demarcation lines between academic, professional, and other groups.

Furthermore, the transplantation from a patriarchal society where family bonds were essential to a culture where individual pursuit of happiness tended to undermine traditional values was a difficult one for me. While I struggled with my changing role, my sons quickly adopted the behaviour and aspirations of their Australian peers. A significant part of our sons’ challenges lay in their being the first generation of Sri Lankan-Australians.

The uniqueness of the responsibilities they discovered while growing up in Australia, and with their parents coming from another country, required them to play a linguistic mediator role, and we, as parents, had to play the cultural mediator role. They were more gregarious and adaptive than we were, and consequently, there was an instant, unrestrained immersion in cultural diversity and plurality.

Technology

They became articulate spokesmen for young Australians growing up in a world where information technology and transactions have become faster, more advanced, and much more widespread. My work in the ABS for nearly twenty years has followed cycles, from data collection, processing, quality assurance, and analysis to mapping, research, and publishing. As the work was mainly computer-based and required assessing and interrogating large datasets, I often had to depend heavily on in-house software developers and mainframe programmers.  Over that time, I have worked in several areas of the ABS, making a valuable contribution and gaining a wide range of experience in national accounting.

I immensely valued the unbiased nature of my work, in which the ABS strived to inform its readers without the influence of public opinion or government decisions. It made me proud to work for an organisation that had a high regard for quality, accuracy, and confidentiality. I’m not exaggerating, but it is one of the world’s best statistical organisations! I rubbed shoulders with the greatest statistical minds. The value of this experience was that it enabled me to secure many assignments in Vanuatu, Fiji, East Timor, Saudi Arabia, and the Solomon Islands through the World Bank and the International Monetary Fund after I left the ABS.

Living in Australia

Studying and living in Australia gave my sons ample opportunities to realise that their success depended not on acquiring material wealth but on building human capital. They discovered that it was the sum total of their skills embodied within them: education, intelligence, creativity, work experience and even the ability to play basketball and cricket competitively. They knew it was what they would be left with if someone stripped away all of their assets. So they did their best to pursue their careers on that path and achieve their life goals. Of course, the healthy Australian economy mattered too. As an economist said, “A strong economy did not transform a valet parking attendant into a professor. Investment in human capital did that.”

Nostalgia

After living in Australia for several decades, do I miss Sri Lanka? Which country deserves my preference, the one where I was born or the one to which I migrated? There is no single answer; it depends on opportunities, prospects, lifestyle, and family. Factors such as the cost of living, healthcare, climate, and culture also play significant roles in shaping this preference. Tradition in a slow-motion place like Sri Lanka is an ethical code based on honouring those who do things the same way you do, and dishonour those who don’t. However, in Australia, one has the freedom to express oneself, to debate openly, to hold unconventional views, to be more immune to peer pressure, and not to have one’s every action scrutinised and discussed.

For many years, I have navigated the challenges of cultural differences, conflicting values, and the constant negotiation of where I truly ‘belong.’ Instead of yearning for a ‘dream home’ where I once lived, I have struggled, and to some extent succeeded, to find a home where I live now. This does not mean I have forgotten or discarded my roots. As one Sri Lankan-Australian senior executive remarked, “I have not restricted myself to the box I came in… I was not the ethnicity, skin colour, or lack thereof, of the typical Australian… but that has been irrelevant to my ability to contribute to the things which are important to me and to the country adopted by me.”  Now, why do I live where I live – in that old house in Florey? I love the freshness of the air, away from the city smog, noisy traffic, and fumes. I enjoy walking in the evening along the tree-lined avenues and footpaths in my suburb, and occasionally I see a kangaroo hopping along the nature strip. I like the abundance of trees and birds singing at my back door. There are many species of birds in the area, but a common link with ours is the melodious warbling of resident magpies. My wife has been feeding them for several years, and we see the new fledglings every year.  At first light and in the evening, they walk up to the back door and sing for their meal. The magpie is an Australian icon, and I think its singing is one of the most melodious sounds in the suburban areas and even more so in the bush.

 by Siri Ipalawatte

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Big scene for models…

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Modelling has turned out to be a big scene here and now there are lots of opportunities for girls and boys to excel as models.

Of course, one can’t step onto the ramp without proper training, and training should be in the hands of those who are aware of what modelling is all about.

Rukmal Senanayake is very much in the news these days and his Model With Ruki – Model Academy & Agency – is responsible for bringing into the limelight, not only upcoming models but also contestants participating in beauty pageants, especially internationally.

On the 29th of January, this year, it was a vibrant scene at the Temple Trees Auditorium, in Colombo, when Rukmal introduced the Grey Goose Road To Future Model Hunt.

Tharaka Gurukanda … in
the scene with Rukmal

This is the second Model Hunt to be held in Sri Lanka; the first was in 2023, at Nelum Pokuna, where over 150 models were able to showcase their skills at one of the largest fashion ramps in Sri Lanka.

The concept was created by Rukmal Senanayake and co-founded by Tharaka Gurukanda.

Future Model Hunt, is the only Southeast Asian fashion show for upcoming models, and designers, to work along and create a career for their future.

The Grey Goose Road To Future Model Hunt, which showcased two segments, brought into the limelight several models, including students of Ruki’s Model Academy & Agency and those who are established as models.

An enthusiastic audience was kept spellbound by the happenings on the ramp.

Doing it differently

Four candidates were also crowned, at this prestigious event, and they will represent Sri Lanka at the respective international pageants.

Those who missed the Grey Goose Road To Future Model Hunt, held last month, can look forward to another exciting Future Model Hunt event, scheduled for the month of May, 2026, where, I’m told, over 150 models will walk the ramp, along with several designers.

It will be held at a prime location in Colombo with an audience count, expected to be over 2000.

Model With Ruki offers training for ramp modelling and beauty pageants and other professional modelling areas.

Their courses cover: Ramp walk techniques, Posture and grooming, Pose and expression, Runway etiquette, and Photo shoots and portfolio building,

They prepare models for local and international fashion events, shoots, and competitions and even send models abroad for various promotional events.

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